Beginner Metabolic Cardio: Workout 1

Section 1
Do the following superset as many times as you can in 10 minutes, resting when needed.
AMAP = As Many As Possible PROGRESSIONS: Week 1 - 6 minutes Week 2 - 8 minutes
Week 3 - 10 minutes Week 4 - Beat your previous total sets for both exercises

A1 Total Body Extension Sets: AMAP Reps: 20

A2 Bodysaw Sets: AMAP Reps: 10

Section 2 (Optional) 10-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

comfortable level

Beginner Metabolic Cardio: Workout 2

Section 1
Do the following circuit, resting as needed. In the first circuit, you'll do 6 reps. In the next
circuit, you'll do 5 reps. Continue in this fashion until you complete 1 rep of each exercise.
Choose EITHER exercise 1 or exercise 2 (don't do both) to start the circuit Progressions:
Every week, try to beat your previous time

A1 Prisoner Squat Sets: 6 Reps: 6...down to 1

A3 Kneeling Narrow-Grip Push-ups Sets: 6 Reps: 6...down to 1
A4 Bodyweight Row Sets: 6 Reps: 6...down to 1
A5 Bodyweight Chop Sets: 6 Reps: 6e...down to 1e
A6 Mountain Climbers Sets: 6 Reps: 6e...down to 1e

Section 2 (Optional) 10-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

comfortable level
Beginner Metabolic Cardio: Workout 3 Beginner Metabolic Card

Section 1 Section 1
Do the following circuit ONE time, resting only when needed. Choose EITHER exercise 1 or Do the following circuit O
2 to start the circuit (don't do both). Choose EITHER exercise 4 or 5 (don't do both) Choose 2 to start the circuit (don
EITHER exercise 6 or 7 (don't do both) Choose EITHER exercise 8 or 9 (don't do both) EITHER exercise 6 or 7 (d
Progressions: Try to beat your previous time to complete the circuit. Progressions: Try to beat

A1 Shallow Metabolic Squat Sets: 1 Reps: 20 A2

A3 Push-up Plank Sets: 1 Time: 30 secs A3
A4 Kettlebell or Dumbbell Swings Sets: 1 Reps: 20 A5
A6 TRX Inverted Row - Neutral Grip Sets: 1 Reps: 20 A7
A8 1-Arm KB Swing Sets: 1 Reps: 10e A9

Section 2 (Optional) 10-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

comfortable level

Beginner Metabolic Cardio: Workout 4

Section 1
Do the following circuit as many times as you can in 5 minutes,
resting as needed. For the Dumbbell Skiers, you can just use bodyweight if you don't have
access to dumbbells. AMAP = As Many As Possible Progressions: Try to beat how many
rounds you get in every time you do this finisher.

A1 Single Leg Front Step Up Sets: AMAP Reps: 5e

A2 X-Body Mountain Climber Sets: AMAP Reps: 8e
A3 Dumbbell Skier Swings Overhead Sets: AMAP Reps: 15

Section 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

comfortable level
Beginner Metabolic Cardio: Workout 5

Section 1
Do the following superset as many times as you can in 4 minutes, resting as needed. Once
the 4 minutes are up, rest 1 minute and move into Section 2. Choose EITHER exercise 1 or 2
to start the superset. If you choose exercise 2, use a weight you can lift for 30 reps, but do
each rep with a fast tempo. AMAP = As Many As Possible

A1 Dumbbell Bent Over Row Sets: AMAP Reps: 20 Tempo: FAST

A2 Bodyweight Row Sets: AMAP Reps: 20 Tempo: FAST
A3 Alternating Bodyweight Chop Sets: AMAP Reps: 20e

Section 2
Do the following superset 3 times, resting as shown. Choose EITHER exercise 1 or 2 to start
the superset. Don't do both. AMAP = As Many As Possible

B1 1-Arm KB Swing AMAP Time: 15 secs/side Rest: 30 secs

B3 Plank AMAP Time: 15 secs Rest: 45 secs

Section 3 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

comfortable level

Beginner Metabolic Cardio: Workout 6

Section 1
Do the following circuit as a ladder. In the first circuit, you'll do 1 rep of each exercise. In
the next circuit, you'll do 2 reps of each exercise. Continue in this fashion until you
complete 4 reps of each exercise. Choose either exercise 1 or 2 (don't do both)

A1 Goblet or Bodyweight Lateral Lunge Sets: 4 Reps: 1e ... to 4e

A3 X-Body Mountain Climber Sets: 4 Reps: 1e... to 4e
A4 Inch Worm Sets: 4 Reps: 1... to 4

Section 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

comfortable level
Beginner Metabolic Cardio: Workout 7

Section 1
Do the following circuit, resting as shown. So you'll do Total Body Extensions for 20 secs,
then rest 10 secs. You'll do this 4 times and then move into the next exercise.

A1 Total Body Extension Sets: 4 Time: 20 secs Rest: 10 secs

A2 Plank Sets: 4 Time: 20 secs Rest: 10 secs
A3 Dynamic Bird Dog Sets: 4 Time: 20 secs Rest: 10 secs
A4 Dynamic Bird Dog Sets: 4 Time: 20 secs Rest: 10 secs

Section 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

comfortable level

Beginner Metabolic Cardio: Workout 8 Beginner Metabolic Card

Section 1 Section 1
Do the following circuit 5 times, resting only when needed. Choose EITHER exercise 1 or 2 Do the following circuit 5
(don't do both) Choose EITHER exercise 4 or 5 (don't do both) (don't do both) Choose E

A1 Farmers Walk Sets: 5 Time: 10 secs A2

A3 Wall, Incline, or Bench Push-ups Sets: 5 Reps: 5 A3
A4 Kettlebell or Dumbbell Swings Sets: 5 Reps: 10 A5

Section 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a Section 2 (Optional) 15-M
comfortable level comfortable level
Beginner Metabolic Cardio: Workout 9

Section 1
Do the following superset in ladder fashion. You'll start with 8 reps per side with each
exercise, then 7 reps, etc. until you do 1 rep of each exercise.

A1 Bird Dog Sets: 8 Reps: 8/side...1/side

A2 Alternating Bodyweight Chop Sets: 8 Reps: 8/side...1/side

Section 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

comfortable level

Beginner Metabolic Cardio: Workout 10 Beginner Metabolic Card

Section 1 Section 1
Choose EITHER Swings or Total Body Extensions (don't do both!). If you choose Swings, Choose EITHER Swings or
use a conservative weight (a weight in which you can swing for 30-35 reps with perfect form. use a conservative weigh

A1 Kettlebell or Dumbbell Swings Sets: 1 Reps: 15 A2

A3 Plank Sets: 1 Time: 20 secs A3
A4 Kettlebell or Dumbbell Swings Sets: 1 Reps: 15 A5
A6 Mountain Climbers Sets: 1 Reps: 8e A6
A7 Kettlebell or Dumbbell Swings Sets: 1 Reps: 15 A8
A9 Shoulder Taps Sets: 1 Reps: 5e A9

Section 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a Section 2 (Optional) 15-M
comfortable level comfortable level

Beginner Metabolic Cardio: Workout 11

Section 1
Choose either the glute bridge or prowler push (not both!)
A1 Step up Sets: 2 Reps: 6e
A2 Side Plank Sets: 2 Time: 15 secs ea.
A4 Single Leg Glute Bridge Sets: 2 Reps: 6e
A5 Total Body Extension Sets: 2 Reps: 10
A6 Wall, Incline, or Bench Push-ups Sets: 2 Reps: 6

Section 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

comfortable level

Beginner Metabolic Cardio: Workout 12

Section 1
Choose ONE exercise to do. You'll do 20 secs of work followed by 40 secs of rest. Do this 8 times.

A1 Dumbbell Skier Swings Overhead Sets: 8 Time: 20 secs Rest: 40 secs

A2 Jumping Jacks Sets: 8 Time: 20 secs Rest: 40 secs

A3 Total Body Extension Sets: 8 Time: 20 secs Rest: 40 secs

Section 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

comfortable level

Beginner Metabolic Cardio: Workout 13 Beginner Metabolic Card

Section 1 Section 1
Choose EITHER the Total Body Extensions or Swings (don't do both) Choose a conservative Choose EITHER the Total
weight in which you can do with perfect form for 20-25 reps (if you choose the swings). weight in which you can

A1 1-Arm KB Swing Sets: 2 Reps: 10 (left side) A2

A3 Bodyweight Chop Sets: 2 Reps: 10e A3
A4 1-Arm KB Swing Sets: 2 Reps: 10 (right side) A5
A6 Body Saws Sets: 2 Reps: 10 A6

Section 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a Section 2 (Optional) 15-M
comfortable level comfortable level
Beginner Metabolic Cardio: Workout 14 Beginner Metabolic Card

Section 1 Section 1
Do the following superset as many times as you can in 8 minutes, resting when needed. Choose Do the following superse
EITHER exercise 1 or 2 (don't do both) AMAP = As many as possible EITHER exercise 1 or 2 (d

A1 Jumping Jacks Sets: AMAP Reps: 15 A2

A3 Dynamic Bird Dog Sets: AMAP Reps: 10e A3

Section 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a Section 2 (Optional) 15-M
comfortable level comfortable level

Beginner Metabolic Cardio: Workout 15 Beginner Metabolic Card

Section 1 Section 1
Choose EITHER exercise 1 or 2 (don't do both) Choose EITHER exercise 3 or 4 (don't do both) Choose EITHER exercise 1

A1 Prisoner Squat Sets: 6 Reps: 3 A2

A3 Battle Rope - Double Arms Sets: 6 Time: 15 secs A4
A5 Leg Swings Sets: 6 Reps: 10e A5

Section 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a Section 2 (Optional) 15-M
comfortable level comfortable level
eginner Metabolic Cardio: Workout 3

o the following circuit ONE time, resting only when needed. Choose EITHER exercise 1 or
to start the circuit (don't do both). Choose EITHER exercise 4 or 5 (don't do both) Choose
ITHER exercise 6 or 7 (don't do both) Choose EITHER exercise 8 or 9 (don't do both)
rogressions: Try to beat your previous time to complete the circuit.

Glute Bridge Sets: 1 Reps: 20

Push-up Plank Sets: 1 Time: 30 secs
Total Body Extension Sets: 1 Reps: 20
Stick-ups Sets: 1 Reps: 20
Total Body Extension Sets: 1 Reps: 20
eginner Metabolic Cardio: Workout 8

o the following circuit 5 times, resting only when needed. Choose EITHER exercise 1 or 2
don't do both) Choose EITHER exercise 4 or 5 (don't do both)

Jumping Jacks Sets: 5 Reps: 10

Wall, Incline, or Bench Push-ups Sets: 5 Reps: 5
Total Body Extension Sets: 5 Reps: 10

ection 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

omfortable level
eginner Metabolic Cardio: Workout 10

hoose EITHER Swings or Total Body Extensions (don't do both!). If you choose Swings,
se a conservative weight (a weight in which you can swing for 30-35 reps with perfect form.

Total Body Extension Sets: 1 Reps: 15

Plank Sets: 1 Time: 20 secs
Total Body Extension Sets: 1 Reps: 15
Mountain Climbers Sets: 1 Reps: 8e
Total Body Extension Sets: 1 Reps: 15
Shoulder Taps Sets: 1 Reps: 5e

ection 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

omfortable level
eginner Metabolic Cardio: Workout 13

hoose EITHER the Total Body Extensions or Swings (don't do both) Choose a conservative
eight in which you can do with perfect form for 20-25 reps (if you choose the swings).

Total Body Extension Sets: 2 Reps: 10

Bodyweight Chop Sets: 2 Reps: 10e
Total Body Extension Sets: 2 Reps: 10
Body Saws Sets: 2 Reps: 10

ection 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

omfortable level
eginner Metabolic Cardio: Workout 14

o the following superset as many times as you can in 8 minutes, resting when needed. Choose
ITHER exercise 1 or 2 (don't do both) AMAP = As many as possible

Side Step Up (Step Optional) Sets: AMAP Reps: 10e

Dynamic Bird Dog Sets: AMAP Reps: 10e

ection 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

omfortable level

eginner Metabolic Cardio: Workout 15

hoose EITHER exercise 1 or 2 (don't do both) Choose EITHER exercise 3 or 4 (don't do both)

Glute Bridge Sets: 6 Reps: 3

Wall, Incline, or Bench Push-ups Sets: 6 Reps: 3
Leg Swings Sets: 6 Reps: 10e

ection 2 (Optional) 15-Minute Walk, Treadmill Walk, Bike, Elliptical, etc. at a

omfortable level